Thursday, October 15th

Ralston Creek CrossFit – Ass & Abs

Warm-up

Warm-up (No Measure)

4 Rounds:

:15 Seconds each Position

1. Elbow Plank

2. Side Plank Right

3. Side Plank Left

4. Superman

4 Rounds:

10 Ring Rows

10 Alt. Lunges

10 Air Squats

10 Straight Leg Sit-Ups

Strength

Back Rack Lunge (3×6 ea. Leg )

Complete 6 on the right, then 6 on the left, every 3 minutes.

Box Squat (3×12)

Increase weight each round, but stay light.

Workout

Metcon (Weight)

For Quality Complete 3 Rounds:

10 Renegade Rows (R+L=1)

12 P-bar Shoot Throughs

8 Foam Roller Roll Outs